How to control anger with the traffic light technique
All of us at some point have received the physical signals when we are very angry and choleric for example: sweating hands, shaking breath, face getting red, muscles getting tense, eyesight getting blurred or feeling a void in the stomach among others.
In this state it is good to apply the technique of the traffic light, which alerts us when we are very angry and based on this we begin to control our emotions. This technique does not only focus on the person’s emotional situation, but it also tries to improve behaviour in good or bad situations.
This method is not only good for adults, but also for children, and is even used a lot to teach them how to manage their negative emotions. In this article we will show you how to use the traffic light technique for both children and adults.
Next, we must associate colors with emotions and behavior:
1. Red: Stop
In this case, the traffic light tells us to stop and control the emotion, for example, in adults: when we are upset with feelings of anger or rage and want to attack someone, it is best to take some time out and not drain the anger on whoever is next to us.
In children this will help when they see the red light signals to stop and thus make the child aware of their condition. If we notice that anger is controlling him and does not change his attitude, he will face a consequence.
If you don’t stop, the penalty must be imposed and that’s when we’ll definitely show you the color red. The traffic light can be made with paper and colors.
2. Yellow: Think
After stopping, it is time to think and realize the problem that is being posed and what you are feeling. For children who are agitated and have not come out of their state, it is best to give them some time to calm down.
Once you are calm we invite you to think and discuss the situation, making you connect with the emotion that person or situation made you feel.
3. Green: Solve
After taking some time to think, other alternatives to solve the conflict or problems arise. In this phase we look for the best solution to what is bothering us, for example: talk to that person who made us angry and from our emotion say what we feel.
In the case of children, after talking and receiving explanations about what is being considered, the best option is sought. If the child stays like this we can show him the color green and congratulate him on his self-control.
To conclude, this technique teaches us about emotional intelligence and self-control, being a method that is applied in multiple cases and giving us positive results. The most important thing is not to let negative behavior advance and that the person can change their behavior by controlling their emotions.